East Valley Strength & Conditioning
CrossFit
Rest
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CrossFit Competitor
Rest
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Weightlifting
Power Snatch
75% 1×3
80% 2×2
85% 3×1
Clean Pull
100% 2×3
10kg 3×2
Front Squat
75% 1×3
80% 2×2
85% 1.2.1
“The first time you quit, it’s hard. The second time, it gets easier. The third time, you don’t even have to think about it.”
~Bear Bryant
CrossFit
For load:
Thrusters 5-5-5-5-5
(rest as needed)
10 rounds for calories + reps:
1:00 Row for calories
:15 Rest
:30 Sit-ups
:15 Rest
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CrossFit Competitor
Hang Snatch
70% 1×3
75% 1×2
80% 2×1
85% 3×1
Snatch High Pull
4×4 -choose weight-
AMRAP 8:00
2 Ring Muscle-ups
4 Handstand Push-ups
8 Pistols (alt legs)
8 rounds for total distance:
:30 Assault Bike
:30 Rest
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Weightlifting
Clean
75% 1×2
80% 1×2
85% 1.2
90% 3×1
3 Position Snatch Pull
90% 2×3
100% 3×2
Bent Dumbbell Row
4×10 -choose weight-
3 rounds for total reps:
Toes to Bar
“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”
~Greg Glassman
CrossFit
5 rounds for total reps:
Strict Pull-ups
(rest :30)
4 rounds for time:
400m Run
25 Burpees
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CrossFit Competitor
Power Clean + Clean + Push Press
70% 2+1+1, 1+2+1, 1+1+2
75% 2+1+1, 1+1+2
80% 1+1+1, 1+1+1, 1+1+1
based on push press 1rm
Jerk
70% 2×3
75% 2×2
80% 3×1
For time:
1-3-1-5-1-3-1
15′ Rope Climb
Front Squat 205/135
5 rounds for total distance:
5/3 Strict Pull-ups + Handstand Walk
(rest :30)
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Weightlifting
Jerk
70% 2×3
75% 3×2
80% 3×1
Power Clean
75% 2×3
80% 3×2
Push Press
75% 2×3
80% 3×2
Barbell Sit-ups
3×7 -choose weight-
“Kindness is never wasted. If it has no effect on the recipient, at least it benefits the bestower.”
S.H. Simmons
CrossFit
For load:
Strict Press 8-8-8-8
(rest as needed)
For time:
50-40-30-20-10
Double under
Russian Kettlebell Swing 53/35
Push-up
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CrossFit Competitor
3 rounds for total reps:
Toes to Bar
(:30 rest)
8 rounds for time:
500m Row
(1:00 rest)
3 rounds for total reps:
Toes to Bar
(:30 rest)
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Weightlifting
Snatch
75% 1×3
80% 2×2
85% 1×1
90% 3×1
Clean Deadlift
4×3 -choose weight-
Back Squat
65% 1×5
70% 1×5
75% 1×5
80% 1×5
85% 1×5
“A man who removes a mountain begins by carrying away small stones.”
~Chinese Proverb
12:00-2:00 Open Gym
CrossFit Competitor
Clean
80% 1×2
85% 2×1
90% 1×1
95% 2×1
Clean Pull
100% 4×3
Back Squat
80% 2×3
85% 2×2
“Nasty Girls”
3 rounds for time:
50 Air Squats
7 Ring Muscle-ups
10 Hang Power Clean 135/95
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Weightlifting
Clean + Jerk
75% 2+1, 1+2
80% 1+1, 1+1
85% 1+1
90% 1+1, 1+1, 1+1
Snatch High Pull
4×3 -choose weight-
Stop Squat
75% 2×2
80% 1×2
85% 2×1
Hip Extension
3×10 -choose weight-
“Always make a total effort, even when the odds are against you.”
~Arnold Palmer
CrossFit
For load:
Deadlift 3-3-3
(rest as needed)
7 rounds for time:
7 Thrusters 75/55
7 Pull-ups
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CrossFit Competitor
“Snatch Ladder”
For load:
Every 1:00 for 10:00
1 Snatch
Jerk
80% 2×2
85% 2×1
90% 1×1
95% 2×1
For time:
3-5-7-9-7-5-3
CTB Pull-ups
Box Jumps 30/24
Burpees
3 rounds for time:
50 Calorie Row
15 Handstand Push-ups
50 Double unders
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Weightlifting
Rest
“Most people never run far enough on their first wind to find out they’ve got a second.”
~William James
CrossFit
Rest
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CrossFit Competitor
Rest
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Weightlifting
Jerk Balance
2×3 -choose weight-
3×2 -choose weight-
Power Snatch + Hang Power Snatch
70% 2+2, 2+2
75% 2+1, 1+2
80% 2+1, 1+1
85% 1+1, 1+1
3 Position Clean Pull
4×3 -choose weight-
Front Squat
75% 2×3
80% 3×2
“No one has ever made himself great by showing how small someone else is.”
~Irvin Himmel
